Video tutorial on Dynamic Push-ups.
Something new for our followers, because we know we’ve been slacking. It’s not much, but we’ll get on the ball again soon. If you have access to a squat rack, do the following WOD.
21-15-9 reps for time of:
-Squat 225lbs (scale down to an appropriate weight as needed - 95lbs is good if you don’t normally lift)
-Dynamic Push-ups
So do 21 of each, then 15 of each, then 9 of each, and record your time.
Let us know how you do,
the -fit team.
tphd:
THE SUN IS MORE BEAUTIFUL AND VIOLENT THAN ANYTHING THAT HAPPENS ON EARTH
BUT, LIKE, DON’T LET THAT STOP YOU FROM TRYING
BE THE PUNCHES YOU WANT TO THROW IN THE WORLD
BE THE FIRES YOU WANT TO SET IN THE WORLD
BE THE STARS YOU WANT TO ANNIHILATE THE WORLD
BURN IT DOWN AND LIVE INSIDE IT
BURN IT DOWN AND LIVE INSIDE IT
BURN IT DOWN AND LIVE INSIDE IT
(via ahystericalvoid)
KIPPING TUTORIAL & EXPLANATION
Kipping is a useful technique to learn for pull-ups and other variations of bar exercises (muscle-ups, knees-to-elbow, toes-to-bar, etc.). Above is a decent instructional video that talks about the movement and provides demonstrations of said movement.
A kip is a movement that involves your whole body to create momentum to pull yourself up not only faster, but without putting all of the strain on your arms. It’s good to do normal (“dead-weight”) pull-ups as well, mostly to build upper-body strength, but if you’re trying to move, and move fast, no one cares whether or not you can pull yourself up with just your arms… you’re going to care about efficiency and getting it done. This movement allows you to do more with less, faster, and over a longer period of time.
Kipping is most practically applied to almost any real-life situation that is time-sensitive and requires you to lift your own body up to higher surface. Learning this movement may be the key to any task that requires a stealthy entrance or a quick departure.
If this video isn’t helpful to you, don’t worry. The best way to learn is to just see it done and try to replicate it. Once muscle memory is developed, you will find it much easier to complete the movement with good form. Personally, I concentrate on making a “wave” motion with my body, starting with swinging my legs and hips upward then carrying the momentum to my chest. This movement alone takes a lot of weight off your arms, and if done correctly, will provide for most of your pull-up.
Kipping is also great for the types of workouts we have posted on here, because they aren’t focused solely on strength. The point of our workouts are to complete the work quickly and efficiently, while developing strength and endurance by mixing aerobic and anaerobic elements together.
Lastly, learning how to kip can be the perfect bridge to completing a strict “dead-weight” pull-up, if you happen to have a difficult time with them. Those of us without enough upper-body strength to do a strict pull-up can learn to kip as an alternative or as a way to progress toward a strict pull-up. (Note: This may mark the difference between a being caught in a riot police kettle or getting away.)
With that said, watch this video and give it a try. Also, apologies for the terrible music and more-likely-than-not crappy people in this video. Maybe we should start making our own?
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This workout is a simple AMRAP (terminology) that consists of seven (7) minutes of nonstop burpees. Have someone time you, and see how many you can complete before your seven minutes are up.
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Dedicated to Oakland’s January 28th Move-In Day, where friends and comrades of Occupy Oakland experienced extreme police violence, being kettled in twice while simultaneously being ordered to disperse. The night ended with around 400 people getting arrested. We chose a burpee WOD specifically due to the consistent use of fence-hopping as a tactic of escape in these traumatizing moments of repression, first en masse to outmaneuver the first police kettle (footage 1, 2), and second by the few who scaled a 15 foot gate near the YMCA center during the second kettle. Others were able to escape thanks to the actions of a sympathetic prole in the YMCA building who opened the door and led people to an exit through the back (footage).
Burpees are a great exercise to prepare for on-the-go fence-scaling, a skill proven useful to those who got away that night in Oakland.
Theo: 103 burpees
Oan: 97 burpees
(via revoltriot)
Also updated the FAQ and Links section of the blog.
enjoy.
(shamelessly stolen and remodeled from a crossfit resource)
Here’s some simple explanation of the various lifts performed in WODs (workout-of-the-day)
The two terms that you need to be concerned with when looking at the clean or snatch for workouts are: hang and power.
Hang – When you see the term hang, this means the lift is starting from above the floor, usually for our purposes above the knee. If you don’t see hang on the lift, then it starts from the floor.
Power – When you see the term power, this refers to the finish position of the lift. Power means you you’ll be finishing the lift above a full squat. If you don’t see power on a lift, assume that you are going to be squatting.
The following are the lifts that we use the most frequently:
Clean or Squat Clean – Start from the floor, receive the bar in a full squat, finish with full hip extension with the bar in the front rack position.
Hang Clean or Hang Squat Clean – Start from above the knee, receive the bar in a full squat, finish with full hip extension with the bar in the front rack position.
Power Clean – Start from the floor, receive the bar above a squat, finish with full hip extension with the bar in the front rack position.
Hang Power Clean – Start from above the knee, receive the bar above a squat, finish with full hip extension with the bar in the front rack position.
Snatch or Squat Snatch – Starts from the floor, receive the bar in a full squat, finish with full hip extension with the bar in the overhead position.
Hang Snatch or Hang Squat Snatch – Start from above the knee, receive the bar in a full squat, finish with full hip extension with the bar in the overhead position.
Power Snatch – Start from the floor, receive the bar above a full squat, finish with full hip extension with the bar in the overhead position.
Hang Power Snatch – Start from above the knee, receive the bar above a full squat, finish with full hip extension with the bar in the overhead position.
Regardless of the start and finish positions of the lifts. The key is explosive hip extension. The reason we vary these lifts is to change the stimulus. Usually if you’re going from the floor you are going to be working your spinal erectors a bit more. If you are receiving the bar in a full squat, you will be working the legs a bit harder. Regardless of the lift, the jump position with open hips is what we’re looking to develop.
Here’s some other terminology explanation:
WOD
Or “Workout of the day”. The WOD is written on the board in our gym as the workout to be done in class that day.
AMRAP
An acronym that stands for “as many rounds as possible.” This is a workout format where you have a specific amount of time to do as much work as possible as described in the workout.
Tabata
This is a workout format where you perform 20 seconds of work followed by 10 seconds of rest. A typical Tabata set has 8 rounds.
“RX’d”
If you complete a workout RX, that means you did it exactly as prescribed, with full range of motion and did not scale exercises.
GHD: Glute-Hamstring Developer
This is a piece of equipment used for back extensions, hip extensions, and an advanced kind of sit up.
Goat
Your least favorite exercise. Everyone has one.
PR
A PR is a personal record. When you have lifted more weight for a lift, done more rounds in an AMRAP, or have a faster time, or any other form of a new personal best. At the end of the day, you are only competing with yourself, and a PR is an achievement to be proud of.
Also, here’s a list of common acronyms and abbreviations used.
Lastly, we refer to this post that links to many video demonstrations of any exercise you’re trying to learn about. If all else fails, there’s always YouTube.
3 Here’s crossfit’s short guide to getting started.
We recommend three distinct approaches for beginning CrossFit depending on your fitness experience and available facilities.
So, if you’re interested, here you go.
Also, here’s some simple information on nutrition for those with the resources to eat in any intentional way.
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